How to Get Relief from Sore Muscles

First and foremost, Delayed Onset of Muscle Soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after an unaccustomed or strenuous exercise. In fact, the soreness is felt most strongly 24 to 72 hours after the exercise. On the other hand, acute muscle soreness appears during and immediately after exercise.

sore muscles

Symptoms

Symptoms of sore muscles include:

  1. Pain
  2. Weakness
  3. Bruising
  4. Swelling
  5. Cramping (involuntary muscle spasms and contractions)

Some ways to get relief

  1. First, eat anti-inflammatory foods such as watermelon, cherry juice, pineapple, and ginger. For example, watermelon is rich in amino acid. Furthermore, studies show that this amino acid can reduce muscle soreness.
  2. Next, take antioxidant supplements like curcumin and fish oil. Indeed, curcumin found in turmeric is high in antioxidants and has powerful anti-inflammatory effects. Moreover, it’s been shown to reduce pain and speed up recovery after exercise.
  3. Furthermore, when sore muscles are caused by exercise, a 2017 study showed that all-natural milk protein supplements may be the answer.
  4. Also, topical creams or ointments containing arnica may effectively relieve pain and inflammation from intense eccentric exercise.
  5. Next, you can wrap warm damp towels or wet heating packs around the sore muscles.
  6. Moreover, you may be able to reduce muscle pain and inflammation by taking either a warm bath or an Epsom salt bath.
  7. Or, you can slowly roll your sore muscles over foam rollers.
  8. Finally, you can get a massage.

Percussion therapy

Meanwhile, a more direct way to relieve sore muscles is to use percussion therapy. Moreover, this therapy helps relieve muscle pain and speed up recovery.  In fact, it treats deep-muscle tissues by increasing blood circulation in these muscles. Consequently, these muscles get more oxygen and nutrients which help speed up the healing process.

Percussion massager

While percussion therapy can be done by an experienced massager, a better way is to do it yourself using a handheld percussion massager. This is an electric device that you hold over the area of the body with muscles that are sore, stiff, or in pain.

Most noteworthy, the pressure pulses, created by the back and forth piston like the motion of the massaging head against the skin, travel to the deep muscle tissues. As a result, blood circulation in these deep tissues increases, which helps the tissues to recover quickly.

Sometimes referred to as massage guns, these handheld devices run on rechargeable batteries. As a result, they are portable, allowing you to reach nearly all areas of the body and take it with you when you travel. Consequently, you can use your own hands to treat sore muscles in the legs, arms, lower back, neck. However, you may need assistance for the hard to reach places.

Percussion massagers deliver a form of massage therapy called percussion therapy. This therapy consists of rapid pulses that apply pressure and vibrate the muscle tissue, thereby increasing blood flow and relaxing the muscles. It works by gradually shocking muscle fibers to break up the tension until the tissue is fully penetrated.

Meanwhile, the increased blood flow allows oxygen and nutrients to enter muscle tissue while toxins are carried out. This repairs tissue damage and improves muscles function.

Consequently, this relieves pain and improve muscle flexibility, range of motion, and performance.

Benefits

First, the percussion massager helps the faster recovery of muscles after a strenuous exercise.

Also, when used after exercise, it reduces the risk of injury because it softens stiff tissue and breaks down adhesions.

In addition, it avoids the need to take medications to relieve sore muscles. Which is good news for those who prefer to limit their intake of medications?

Next, it can be used in the comfort of your home.

And used as many times as needed.

Beneficiaries

First, it helps people with stiff or tight muscles.

Also, it’s helpful to those who sit for a long time.

Furthermore, it’s helpful to those with chronic back pain or stiff back.

Desired features

  1. First, the massager should be easy to grip.
  2. Next, it should allow you to reach almost any area of your body without straining yourself. Therefore, it is preferable to have percussion massagers with a long handle. However, the short-handled massagers are able to generate more pressure.
  3. Also, they should be durable enough to last a long time.
  4. In addition, their weight should be evenly balanced.
  5. Finally, if it’s too heavy it will be tiring and difficult to use. On the other hand, if it’s too light the massager won’t be able to generate enough power or pressure.